You go to bed exhausted and lie there wide awake. Or you fall asleep fine, then wake at 3 a.m. with your mind already running.

You've tried melatonin. You cut the caffeine. You put the phone away. You're still not sleeping.

That isn't a simple sleep hygiene problem. Chronic insomnia is a learned pattern, and learned patterns can be retrained. That's what CBT-I does.

What is CBT-I?

CBT-I stands for cognitive behavioral therapy for insomnia. It's a structured, short-term program that targets the habits and thought patterns that keep insomnia going.

Chronic insomnia can have serious health consequences. The American College of Physicians and the American Academy of Sleep Medicine both recommend CBT-I as the first treatment for chronic insomnia in adults, ahead of sleep medication. And unlike medication, the improvements tend to last after treatment ends.

CBT-I isn't sleep hygiene

Most people with insomnia have already tried the sleep hygiene tips: dark room, no screens, no late coffee. Those tips are general. CBT-I is built around you.

·      A personalized sleep schedule based on your own sleep log, adjusted week by week

·      Retraining your brain to connect your bed with sleep again, not with lying awake

·      Practical tools for quieting a racing mind at night

·      Working through the worries about sleep that make sleep harder

Who I work with

Adults across Louisiana who experience one or more of the following:

·      Can’t fall asleep, or wake during the night and can't get back to sleep

·      Lie awake with a mind that won't shut off

·      Have relied on sleep aids and want another option

·      Have sleep problems tied to stress, a life transition, menopause, or chronic pain

Many of my clients are midlife professionals. They're used to solving problems, and they're frustrated that this one won't budge.

What working together looks like

·      A free 20-minute consult to see if CBT-I is a good fit

·      6 to 8 weekly sessions by secure video, from home

·      A simple daily sleep log that takes a minute or two

·      Weekly adjustments based on what your sleep log shows

·      The option to keep working on stress and mindset after the core program

About me

I'm Dr. Rhenda Hodnett, PhD, LCSW, with a concentration in CBT-I. I also bring acceptance and commitment therapy (ACT) into my sleep work for clients whose minds won't quiet down at night.

I've worked with straightforward insomnia and with complex cases, including insomnia alongside chronic pain. As a wellness coach and mental health clinician, I have more than 30 years of experience helping people improve their life circumstances, and I have come to realize that sleep is central to holistic health.

I'm based in Prairieville and Mandeville and see clients by telehealth.

Frequently asked questions

Can CBT-I be done online?

Yes. Research shows CBT-I by video works about as well as in-person treatment. You don't have to drive anywhere, which matters when you're running on little sleep.

How long does it take?

Most people complete the core program in 6 to 8 sessions. Many notice changes within the first few weeks.

Do I have to stop my sleep medication?

No, although most people eventually decide to stop using medication. If you want to reduce or stop a sleep medication, we'll do that alongside your prescriber. CBT-I can make that process easier.

I've had insomnia for years. Will this still help?

CBT-I was designed for chronic insomnia. Many people who have struggled for years, even decades, improve with it.

Is CBT-I covered by insurance?

My practice is limited to private pay; however, my rates are comparable to an insurance co-pay in some instances.

Do you work with people outside Louisiana?

CBT-I is clinical treatment, so I provide it only to Louisiana residents per my clinical license. However, if you do not meet the clinical diagnosis of insomnia but would like to improve sleep, I do offer coaching, including sleep coaching, nationwide.

What if I might have sleep apnea?

CBT-I doesn't treat sleep apnea. If you snore loudly, gasp at night, or someone has noticed you stop breathing, talk with your doctor about a sleep study first. We can work together once that's ruled out or treated.